Muscle hypertrophy (muscle quantity) requires: - 1.6g of protein per kg (body weight) but nutrition < exercise in terms of impact - 15-20 working sets per muscle group per week (number of reps don’t matter as much from 5-30 are equally effective) Any kind of exercise is fine as long as all major group muscles are worked on throughout the week. - Each muscle group can be worked on from 1 to 3 or more times per week. However, going higher needs particular attention to recovery and doing only 1 time is challenging physically. Andy’s advice: 72h rule. Each 72h or so, work each of your muscles to a nice pumper contraction. Muscle quality requires: - Train all of your joints, all of their range of motion. - Intentionality about how we’re moving (technique, rhythm, tempo, timing, what should be moving or contracting and what should not) Technique is the fastest way to improve in moving faster and moving stronger. - Balance movement planes and posture. You’ll only ever be as fast or as strong as your weakest link in that movement chain. E.g. if you want to get a better squat, make sure that your glutes aren’t significantly stronger than your hamstrings. - The 3-5 rule applies to strength, power and speed. Choose 3-5 exercises. Do 3-5 reps for 3-5 sets. Rest 3-5mins in between each set. Do it 3-5 times a week.
As a sports physiotherapist, and involved in research, I feel you are the teacher I never had. It is so valuable that evidence-based information can be explained in a simple, understandable and practical way. Thank you Dr. Galpin.
Bravo!!!! Great episode! I found it hard to understand some of this content when you talked to Huberman. You had more time now! It was great to slow things down a bit for non-specialist who don’t have English as a first language. 😊
Good comment. I work on medical stuff anyway so when Galpin and Huberman get together I geek out with them. But I think your insight is frankly, brilliant. Well said!
I am interrupting my viewing because I need to say THANK YOU for sharing all this information. As a triathlete and a human seeking longevity and vitality, this is gold.
Never disappointed when listening to Andy speak about muscles. Almost everyone in fitness World appears to be consumed by the aesthetics, growing trend is the obsession of performance - strength, power, speed. The knowledge of the muscle system effect on health and well being would be pretty much unknown if it was not because of people like Andy. Those freaks who follow Andy everywhere he goes already knew most of this episode's content - still great to freshen up the knowledge.
I've missed the experience of learning about Kinesiology topics since finishing my grad program. The content in your videos have been making me feel joy and anticipation for the topics that I have a passion for learning. Thank you Dr. Galpin!
You inspire me to no end! I’m almost 50, fairly fit/lean/athletic and have always been active but my body feels like it really has declined since “menopause” and I’m struggling to find the right methods. I found your podcast series with Andrew Huberman and have been hooked and have told so many about you. I feel like you have the ability to explain things that make me understand what I’m actually doing. I play field hockey and absolutely love it but wow it’s hard on your physical body! Tried to get strong and joined a proper gym with a proper trainer and sadly overdid it and got L3/4 lumbar spine disc herniation which floored me for months! Stu McGills knowledge helped me through that and now you are helping me through doing thing correctly when strength training. I get it more with your explanations than ever. THANK YOU!
Dr. Galpin, thanks for the awesome podcast. I love this stuff. I've listened to your stuff on Huberman and really liked it. Because of that content, I've incorporated a little bit a strength training to most weeks, and I also started taking 5g of creatine daily. From those changes, I've gone from low 180's to upper 190's (pounds), and I'm 6'2". In general, I don't mind the extra 15ish pounds, neither does my wife, but all of the activities I do, extra weight reduces performance. I love what I think of as the typical adult activities, running, mountain biking, backcountry skiing, rock and ice climbing, that sort of thing. I'm stronger and carry more muscle than I used to, but my performance in all of the activities mentioned is worse with the changes I've mentioned. If that is the sacrifice I have to make so that I'll be in a better place when I'm in my 70's and 80's, fine, but it is not an insignificant sacrifice. I know you have talked about lower reps to increase strength without packing on too many pounds, and I've increased load as such but haven't reduced muscle size. Just wanted to toss this out there and see if you have any specific thoughts about the type of athlete that weight reduces performance. I'm sure you've got plenty of thoughts from your UFC athletes. Thanks again. I"m excited to work through your content on this channel.
Hell yeah! Let's goooo! I'm nerding out with every single piece of information you bring up. I got my bachelor's in kinesiology and this information is gold. Thank you so much Dr. Andy Galpin. Words cannot express how grateful I am.
Super stoked for this podcast. A topic I'd be excited to see covered in the future is injury prevention, pain management, and rehabilitation, particularly surrounding the injuries of overuse, imbalance, and poor movement mechanics faced by people who lift weights.
This is awesome content. I feel like this is truly a quality university level course. I appreciate your willingness to explain the details and to give a useful summary.
I was waiting for this podcast to launch! Grateful beyond words for the knowledge you are providing. Your love for the muscle and human physiology is contagious, and I think it is beautiful! Keep Performing.
This podcast is information that will increase the quality of human life. I hope everyone who listens can apply some of this stuff and also teach friends and family and spread the word for a healthy life. Looking forward to the next episode!
Thank you for starting your own Podcast ! As a 60 year old marathon runner that has switched to training for the Centenarian Decathlon :) your detail of the test and goals to hit in this episode filled a lot of the gaps for my goals. I'm looking forward to your episodes ahead !
Andy, thank you so much, you are brilliant in this field and I am so grateful you’re finally putting out a podcast! Btw, you keep saying relegate when it sounds like you mean regulate. If that’s correct, please know that it’s distracting from an otherwise STELLAR podcast! Thanks again!
There was a push to train slower lately for optimal muscle growth. Often times I just feel this type of training in my tendons and joints. I much prefer to train explosively and after listening to this, I'm going to go back to doing more explosive work. That slow full ROM lifting isn't super fun for me anyway.
Well, I can say that I was a very stiff person, and I recovered a lot of mobility with Pilates. I believe it is extremely underrated and powerful for movement quality inspection an intervention
Super psyched for this podcast! Been following Galpin since I saw him on Mark Bell back when it was the Power Cast a looong time ago. Really hope he intends to go more in depth on performance programming, maybe even expanding on the concepts with some more methods that he’s already given out for free on his channel?
@@drandygalpin hell yeah brother! I’ve listened to your Huberman appearances countless times constantly comparing your recommendations against my changing work situations (construction) and trying to become an all around athlete at the young age of 44. You’ve already been far more helpful than any other person I’ve found. Thank you
Andy your multi-part serries on Huberman Lab podcast has informed my hypertrophy & strength training protocols so significantly. It wasn't until I understand the mechanics of how the body adapts that I was ablee to really structure my training and get the results I was looking for. I'm so excited I can go directly to the source and continue to learn and grow. Cheers.
Best of Huberman episodes are the ones with Galpin in them! Keep up the fantastic work. It may be useful to see some of the slides/graphs/tables on screen. Thanks!
Great episode. Loving this new podcast. What is your clinical opinion on the use of PEDs like TRT, Anavar, etc? As a middle aged man I'm hearing more and more about these and question, "why isn't everyone taking/prescribing this stuff in controlled amounts/settings?"
Love the tools and measurements because benchmarking helps
2 месяца назад+1
Great info! Thanks so much to Dr Galpin! Question: 15 working sets/week x 6 major muscle groups x min 3 mins/set (1 for set and 2 rest) = 270 mins = 4.5 hours per week. And that’s with minimal rest btwn sets. Is this right? Sounds like a lot to fit into a week unless you’re doing 4+ sessions per week.
The one thing I missed was an explanation on how does that muscle actually grow . Dr Galoin said you can’t normally grow new muscle fibers. That would mean that the fibers themselves get somehow bigger, isn’t it? Of so, how exactly ?
Thank you for this episode! Loved all two so far! Question, you mentioned that as we age muscle fiber starts to decrease. I wonder, and maybe I missed this, but is there an age that starts? If say, a man at 40 decides to FINALLY get fit, should he not expect that he would see muscle fiber increase/growth be as noticeable as if he had started decades earlier? Is there an age at which one would expect no growth to occur and only maintenance?
Love the podcast. Just wanted to say though, the heaviest deadlift is Hafthor @ 1104 lbs, not Andy Bolton's 1008. I believe 26 people are credited with over 1000 lb deadlifts so Andy is not alone on the mountain top any longer. Also, the difference between the raw bench record (782 lbs) and the equipped bench record (1401 lbs) is outrageous. Saying the equipped bench record is representative of the peak of human strength is like saying the highest someone can bounce on a trampoline is representative of peak human power/speed.
Once again first to comment 😉 have been waiting for this episode since last Wednesday ! I’ve been listening to all of your videos and podcasts discussing the topic of « muscle hypertrophy » but I’m sure this episode will bring tremendous amount of value to all of us bodybuilding enthusiasts !
Could you do a show/section/short on taking these principles, and applying a protocol for someone , late 60s, with no previous (strong) athletic history, and most;y sedentary since a few years battling cancer? What is the best approach?
Thanks for the informative video! Which between hypertrophy, strength, muscular endurance, power and speed appear to be the most predictive of longevity in the current literature? Or is training any one of them sufficient to stave off sarcopenia and other age related muscle problems? I ask because I often wonder if it's simply muscle size that matters, or if it's equally or more important to exercise the sort of neurological adaptations found only in strength training.
I thoroughly enjoyed this episode and couldn’t help but notice the similarity in concept to Foundation training developed by Dr. Eric Goodman. Are you familiar with his work? I am a certified instructor and also a marathon runner in my 60s. I have managed to increase my strength through the use of isometric contractions that form the basis of Foundation Training. It also helps with many of the markers you mention like grip strength. Anyway, I’d love to introduce you to the work if you are not familiar and also think you should talk to Dr. Goodman.
Great work, would you be able to cover the topic of the appropriate program to maintain strength and mass in skeletal muscle while endurance training for us triathletes and runners with a desire to maintain those important strength and skeletal muscle metrics
Hello Dr Andy Galpin. This episode is super useful. I have a few questions about muscle growth.. I see some body transformation videos on RUclips. Changes in 1 month, 2 months, in 3 months etc. My question is around the rate of growth of muscle, what is the safe and achievable rate of muscle gain ? What should one target, this is just to know if the training regiment is working well towards desired changes. The 2nd question is around relationship between fat loss and muscle growth.. I hear that adding more muscle helps you lose fat faster.. Is there any data on how muscle gain vs fat loss rate. ?
Where can I find those resources on movement screens? I've heard Pavel Tsatsouline recommend Gray Cook's FMS lately w/ Tim Ferriss. I always seem to be tweaking joints and dealing with minor pains at 28yo that I can't seem to get away from. But I haven't been ran through a full movement screen yet. I suspect major movement restrictions and muscle imbalances. Would be a big help! I greatly look forward to the injury and recovery episode! Especially on how to find a good PT.
the "3 to 5" rule is great and auctionnable; however I wonder if working out 3 to 5 days a week is possible when practicing other sports (like running 4-5 times a week) ? Should the frequency of muscle workouts be diminished ?
First, thank you so much for sharing this information with the larger community. But I want to ask how do you get 6 sets in three days a week and have 72 hours recovery between workouts? Or should I be doing more sets twice a week instead? Thank you for your help!
Lovely podcast overall! Ngl the strength markers sound low af. I've never understood giving women so much less especially since it's expressed as a factor. I might be a meathead and maybe its timescale we differ on. Id think Men can bench 1.5 women like 1.3 if I was talking a year of training 1 and .6 is both so low and such a riiiift🙃
So as a far as building muscle and the 15/20 working sets using the chest as an example do you have to do 15/20 working sets per part of the chest ie upper chest/ lower chest to build muscle to each particular muscle or because you are indirectly using them while training the chest does 15/20 sets cover the whole chest ?
Truly love your content. Super thankful to Huberman for introducing me to you. I have one constructive criticism for bot this and your debut episode: spend less time talking about the record holders and the extreme athletes. There fascinating, and I know you work with a not of to end athletes, but very few of us can ever approach their numbers. The ratio of time spent on these phenoms vs the interventions that the vast majority of the world can undergo is very lopsided.
I appreciate the constructive feedback. I'll stick with keeping the extreme examples in as I feel deeply that it's important for people to have anchor points. We have to know what the best look like to truly calibrate with the limits of human physiology. That said, the next 2 episodes are almost entirely intervention, so hopefully we balance it out for you soon.
As an amateur exercise science nerd I like hearing about the elites. It helps me appreciate their accomplishments and adds a layer of understanding about what us mortals can achieve.
Hello Dr. How would higher levels of VO2 max could affect my condition? I have a Bicuspid aortic valve. All of my cardiologists have told me that I need to stay away from high intensity cardiovascular activity because it can lead to early heart failure. I am a healthy 27-year-old and I need to keep checking up my condition every year. I scored a 97% on my stress test early this year, and I have been working my cardiovascular capacity for the past 6 months, but never got above 185 BPM.
Ok with the slow pace it if you feel you will burn our of content soon and go a bit off your tangent. If diving deeper into nuances is your plan, will be here every week with a thumbs up.
What about the loss of ROM that some bodybuilders suffer because their muscles physically prevent the full movement? I would call that a negative effect of muscular overdevelopment.
Do you recommend Crossfit as they have high cardio (VO2 max) & strength? Also, if there's 'no upper limit to increasing strength & reducing ACM (All-Cause Mortality)', do powerlifters live the longest?
I recommend doing a high quality exercise program and you stick to. If that means CrossFit for you, then great. No, they often have numerous other health problems (obesity, lack of cardiovascular health, etc.) that damage their long-term health.
Galpin says that there are plenty of "Global Movement Screening Tools" at 1:25:52. What are some specific examples of these screening tools? He mentions possibly putting them in the show notes, but I don't see any there...
Typically the anatomical definitions. The quads are 4 specific muscles, and thus a muscle group. The biceps are a group. The hamstrings are a group, etc.
Muscle hypertrophy (muscle quantity) requires:
- 1.6g of protein per kg (body weight) but nutrition < exercise in terms of impact
- 15-20 working sets per muscle group per week (number of reps don’t matter as much from 5-30 are equally effective)
Any kind of exercise is fine as long as all major group muscles are worked on throughout the week.
- Each muscle group can be worked on from 1 to 3 or more times per week. However, going higher needs particular attention to recovery and doing only 1 time is challenging physically. Andy’s advice: 72h rule. Each 72h or so, work each of your muscles to a nice pumper contraction.
Muscle quality requires:
- Train all of your joints, all of their range of motion.
- Intentionality about how we’re moving (technique, rhythm, tempo, timing, what should be moving or contracting and what should not)
Technique is the fastest way to improve in moving faster and moving stronger.
- Balance movement planes and posture. You’ll only ever be as fast or as strong as your weakest link in that movement chain. E.g. if you want to get a better squat, make sure that your glutes aren’t significantly stronger than your hamstrings.
- The 3-5 rule applies to strength, power and speed. Choose 3-5 exercises. Do 3-5 reps for 3-5 sets. Rest 3-5mins in between each set. Do it 3-5 times a week.
Really good!! Thanks a lot
3-5min rest for speed/power seems excessive? Are EMOMs not good here?
thnx broski
W mans
As a sports physiotherapist, and involved in research, I feel you are the teacher I never had. It is so valuable that evidence-based information can be explained in a simple, understandable and practical way. Thank you Dr. Galpin.
Great to hear! Thank you!
i cannot overestimate how happy it makes me that this podcast is a thing. let's go man
Bravo!!!! Great episode! I found it hard to understand some of this content when you talked to Huberman. You had more time now! It was great to slow things down a bit for non-specialist who don’t have English as a first language. 😊
Ditto. This was really great! Start us with the basics and we’ll get to the advanced stuff with you.
Good comment. I work on medical stuff anyway so when Galpin and Huberman get together I geek out with them. But I think your insight is frankly, brilliant. Well said!
I am interrupting my viewing because I need to say THANK YOU for sharing all this information. As a triathlete and a human seeking longevity and vitality, this is gold.
Never disappointed when listening to Andy speak about muscles.
Almost everyone in fitness World appears to be consumed by the aesthetics, growing trend is the obsession of performance - strength, power, speed.
The knowledge of the muscle system effect on health and well being would be pretty much unknown if it was not because of people like Andy.
Those freaks who follow Andy everywhere he goes already knew most of this episode's content - still great to freshen up the knowledge.
I've missed the experience of learning about Kinesiology topics since finishing my grad program. The content in your videos have been making me feel joy and anticipation for the topics that I have a passion for learning. Thank you Dr. Galpin!
Thank you!
Thank you Dr. Galpin! Excited for this podcast series & for all the content. Godspeed
You inspire me to no end! I’m almost 50, fairly fit/lean/athletic and have always been active but my body feels like it really has declined since “menopause” and I’m struggling to find the right methods. I found your podcast series with Andrew Huberman and have been hooked and have told so many about you. I feel like you have the ability to explain things that make me understand what I’m actually doing. I play field hockey and absolutely love it but wow it’s hard on your physical body! Tried to get strong and joined a proper gym with a proper trainer and sadly overdid it and got L3/4 lumbar spine disc herniation which floored me for months! Stu McGills knowledge helped me through that and now you are helping me through doing thing correctly when strength training. I get it more with your explanations than ever.
THANK YOU!
Dr. Galpin, thanks for the awesome podcast. I love this stuff. I've listened to your stuff on Huberman and really liked it. Because of that content, I've incorporated a little bit a strength training to most weeks, and I also started taking 5g of creatine daily. From those changes, I've gone from low 180's to upper 190's (pounds), and I'm 6'2". In general, I don't mind the extra 15ish pounds, neither does my wife, but all of the activities I do, extra weight reduces performance. I love what I think of as the typical adult activities, running, mountain biking, backcountry skiing, rock and ice climbing, that sort of thing. I'm stronger and carry more muscle than I used to, but my performance in all of the activities mentioned is worse with the changes I've mentioned. If that is the sacrifice I have to make so that I'll be in a better place when I'm in my 70's and 80's, fine, but it is not an insignificant sacrifice. I know you have talked about lower reps to increase strength without packing on too many pounds, and I've increased load as such but haven't reduced muscle size. Just wanted to toss this out there and see if you have any specific thoughts about the type of athlete that weight reduces performance. I'm sure you've got plenty of thoughts from your UFC athletes. Thanks again. I"m excited to work through your content on this channel.
How do you train ligaments,tendons and joints for resilience and Longevity in impact Sports, combat sports, explosive sports?
Amazing episode - such crucial info! Thanks Dr. Galpin!
Hell yeah! Let's goooo! I'm nerding out with every single piece of information you bring up. I got my bachelor's in kinesiology and this information is gold. Thank you so much Dr. Andy Galpin. Words cannot express how grateful I am.
Super stoked for this podcast. A topic I'd be excited to see covered in the future is injury prevention, pain management, and rehabilitation, particularly surrounding the injuries of overuse, imbalance, and poor movement mechanics faced by people who lift weights.
This is awesome content. I feel like this is truly a quality university level course. I appreciate your willingness to explain the details and to give a useful summary.
I was waiting for this podcast to launch! Grateful beyond words for the knowledge you are providing. Your love for the muscle and human physiology is contagious, and I think it is beautiful! Keep Performing.
You too! Thank you for the support!
Andy, the info and content you provide is second to none, thanks you for your time and services, cheers from Oz
Look forward to this weekly now.
This podcast is information that will increase the quality of human life. I hope everyone who listens can apply some of this stuff and also teach friends and family and spread the word for a healthy life. Looking forward to the next episode!
Thank you for starting your own Podcast ! As a 60 year old marathon runner that has switched to training for the Centenarian Decathlon :) your detail of the test and goals to hit in this episode filled a lot of the gaps for my goals. I'm looking forward to your episodes ahead !
Yes a new episode! Unfortunately nonfunctional overreached but at least I can listen!😊
Andy, thank you so much, you are brilliant in this field and I am so grateful you’re finally putting out a podcast!
Btw, you keep saying relegate when it sounds like you mean regulate. If that’s correct, please know that it’s distracting from an otherwise STELLAR podcast! Thanks again!
There was a push to train slower lately for optimal muscle growth. Often times I just feel this type of training in my tendons and joints. I much prefer to train explosively and after listening to this, I'm going to go back to doing more explosive work. That slow full ROM lifting isn't super fun for me anyway.
Great to see you’ve got a podcast. Will listen again.
Thank you for an awesome series(and work). Learning a lot!
Incredible and extremely valuable in an era of misinformation. Thank you!
I was just waiting for the muscle growth episode.. Thanks
Andy’s podcasts are such a treat.
Well, I can say that I was a very stiff person, and I recovered a lot of mobility with Pilates. I believe it is extremely underrated and powerful for movement quality inspection an intervention
Super psyched for this podcast! Been following Galpin since I saw him on Mark Bell back when it was the Power Cast a looong time ago. Really hope he intends to go more in depth on performance programming, maybe even expanding on the concepts with some more methods that he’s already given out for free on his channel?
Oh we are most definitely doing that, and sooner than you think! shhhhhhh ;-)
@@drandygalpin hell yeah brother! I’ve listened to your Huberman appearances countless times constantly comparing your recommendations against my changing work situations (construction) and trying to become an all around athlete at the young age of 44. You’ve already been far more helpful than any other person I’ve found. Thank you
Thanks your the fantastic content from Germany 🇩🇪!
Keep up the great work😃!
I'll get a gym membership again soon to train more consistently. 💪
Gotta love this content, thanks man!
Lol I love that RP sponsored this video! Dr Mike is next in my playback queue!
Andy your multi-part serries on Huberman Lab podcast has informed my hypertrophy & strength training protocols so significantly. It wasn't until I understand the mechanics of how the body adapts that I was ablee to really structure my training and get the results I was looking for. I'm so excited I can go directly to the source and continue to learn and grow. Cheers.
Best of Huberman episodes are the ones with Galpin in them! Keep up the fantastic work. It may be useful to see some of the slides/graphs/tables on screen. Thanks!
Great episode. Loving this new podcast. What is your clinical opinion on the use of PEDs like TRT, Anavar, etc? As a middle aged man I'm hearing more and more about these and question, "why isn't everyone taking/prescribing this stuff in controlled amounts/settings?"
Love the tools and measurements because benchmarking helps
Great info! Thanks so much to Dr Galpin! Question: 15 working sets/week x 6 major muscle groups x min 3 mins/set (1 for set and 2 rest) = 270 mins = 4.5 hours per week. And that’s with minimal rest btwn sets. Is this right? Sounds like a lot to fit into a week unless you’re doing 4+ sessions per week.
Thanks Andy, love this series.
Thank you so much for these informative episodes!!!
GREAT Successor to the format of Andy #HubermanLabPodcast
The one thing I missed was an explanation on how does that muscle actually grow . Dr Galoin said you can’t normally grow new muscle fibers. That would mean that the fibers themselves get somehow bigger, isn’t it? Of so, how exactly ?
Lets goooo! Great way of explaining these things in an simple, understandable way. Keep up the good work! Looking firward to more episodes
Quite honestly this podcast is amazing. Thank Dr Andy
Thank you, Rudy!
Thank you for this episode! Loved all two so far! Question, you mentioned that as we age muscle fiber starts to decrease. I wonder, and maybe I missed this, but is there an age that starts? If say, a man at 40 decides to FINALLY get fit, should he not expect that he would see muscle fiber increase/growth be as noticeable as if he had started decades earlier? Is there an age at which one would expect no growth to occur and only maintenance?
Here we go!
Love the podcast. Just wanted to say though, the heaviest deadlift is Hafthor @ 1104 lbs, not Andy Bolton's 1008. I believe 26 people are credited with over 1000 lb deadlifts so Andy is not alone on the mountain top any longer. Also, the difference between the raw bench record (782 lbs) and the equipped bench record (1401 lbs) is outrageous. Saying the equipped bench record is representative of the peak of human strength is like saying the highest someone can bounce on a trampoline is representative of peak human power/speed.
Even better than the first one! Thanks for this!
Question: What is your current training split?
Glad you liked it!
I lift full-body 4x a week. I do very low intensity movement 4-5x a week. I do intentional conditioning 2-3x per week.
Once again first to comment 😉 have been waiting for this episode since last Wednesday ! I’ve been listening to all of your videos and podcasts discussing the topic of « muscle hypertrophy » but I’m sure this episode will bring tremendous amount of value to all of us bodybuilding enthusiasts !
Thank you! Glad we realized that Sumo wrestler body type represents the peak of muscle mass.
Great podcast Professor ❤
Andy is the man 💪
A+++ ...amazing knowledge muscle stuf shared here! Thank you once again Andy!
Could you do a show/section/short on taking these principles, and applying a protocol for someone , late 60s, with no previous (strong) athletic history, and most;y sedentary since a few years battling cancer? What is the best approach?
Hi Andy! An example of exercise for the 3 to 5 rules ? Full body?
awesome content, looking forward for more. Thank you very much!
Glad you enjoyed it!
Question: Do you have thoughts on deadlifts? Loved what you said about 1:1 bench and 2x Squat bodyweight
INCREDIBLE INCREDBILE !!! SUPER THANKS FOR EDUCTATING SO SELF-LESSLY!!!
Means a ton to me, thank you!
@@drandygalpin getting a reply from you means a lot to me :) Thank you!
Thank you awesome information as always when do we get a audio book
Thank you for listening....and noooooooo chance on the book, not my thing at all. :-)
Come on Andy that book will be brilliant the world needs a book like that ❤️🙏🙏🙏your knowledge is amazing and the way you present it is awesome
Ooo, exciting times!! Thank you for releasing this
My pleasure!
Thank you sir
This guy a cheat code!!
Perfect content from the best in the field
Thank you for your work
Thanks for the informative video! Which between hypertrophy, strength, muscular endurance, power and speed appear to be the most predictive of longevity in the current literature? Or is training any one of them sufficient to stave off sarcopenia and other age related muscle problems? I ask because I often wonder if it's simply muscle size that matters, or if it's equally or more important to exercise the sort of neurological adaptations found only in strength training.
Thanks Andy, great information.. super informative 👍🏻
Boooom!
great breakdown. thanks for teaching. btw Kim collins ran 9.93 over 40 years old or at 40 at minimum
Nice
I thoroughly enjoyed this episode and couldn’t help but notice the similarity in concept to Foundation training developed by Dr. Eric Goodman. Are you familiar with his work? I am a certified instructor and also a marathon runner in my 60s. I have managed to increase my strength through the use of isometric contractions that form the basis of Foundation Training. It also helps with many of the markers you mention like grip strength. Anyway, I’d love to introduce you to the work if you are not familiar and also think you should talk to Dr. Goodman.
Thanks for this content and you finally have a podcast 🤩
Great work, would you be able to cover the topic of the appropriate program to maintain strength and mass in skeletal muscle while endurance training for us triathletes and runners with a desire to maintain those important strength and skeletal muscle metrics
LETS GO!
Another great podcast with top-notch information!
Glad you enjoyed it. Thank you for watching!
Hello Dr Andy Galpin. This episode is super useful. I have a few questions about muscle growth.. I see some body transformation videos on RUclips. Changes in 1 month, 2 months, in 3 months etc. My question is around the rate of growth of muscle, what is the safe and achievable rate of muscle gain ? What should one target, this is just to know if the training regiment is working well towards desired changes. The 2nd question is around relationship between fat loss and muscle growth.. I hear that adding more muscle helps you lose fat faster.. Is there any data on how muscle gain vs fat loss rate. ?
Love the inspiration from Andrew hunerman
Where can I find those resources on movement screens? I've heard Pavel Tsatsouline recommend Gray Cook's FMS lately w/ Tim Ferriss. I always seem to be tweaking joints and dealing with minor pains at 28yo that I can't seem to get away from. But I haven't been ran through a full movement screen yet. I suspect major movement restrictions and muscle imbalances. Would be a big help! I greatly look forward to the injury and recovery episode! Especially on how to find a good PT.
My FFMI on dexa is 26.3. No exogenous hormones. Not even a ton of consistency in my training. The report shows it as 97th percentile, not beyond 99th.
the "3 to 5" rule is great and auctionnable; however I wonder if working out 3 to 5 days a week is possible when practicing other sports (like running 4-5 times a week) ? Should the frequency of muscle workouts be diminished ?
First, thank you so much for sharing this information with the larger community. But I want to ask how do you get 6 sets in three days a week and have 72 hours recovery between workouts? Or should I be doing more sets twice a week instead? Thank you for your help!
“There’s a 105 year old out there who will beat you, and that’s embarrassing.” Best line of the show. 😂
more info on how to train for strength, for endurance, for explosiveness
Lovely podcast overall!
Ngl the strength markers sound low af.
I've never understood giving women so much less especially since it's expressed as a factor. I might be a meathead and maybe its timescale we differ on. Id think Men can bench 1.5 women like 1.3 if I was talking a year of training
1 and .6 is both so low and such a riiiift🙃
So as a far as building muscle and the 15/20 working sets using the chest as an example do you have to do 15/20 working sets per part of the chest ie upper chest/ lower chest to build muscle to each particular muscle or because you are indirectly using them while training the chest does 15/20 sets cover the whole chest ?
Can we get a protocol over a period of 6 months for let's say a runner based on science?
Truly love your content. Super thankful to Huberman for introducing me to you. I have one constructive criticism for bot this and your debut episode: spend less time talking about the record holders and the extreme athletes. There fascinating, and I know you work with a not of to end athletes, but very few of us can ever approach their numbers. The ratio of time spent on these phenoms vs the interventions that the vast majority of the world can undergo is very lopsided.
I appreciate the constructive feedback. I'll stick with keeping the extreme examples in as I feel deeply that it's important for people to have anchor points. We have to know what the best look like to truly calibrate with the limits of human physiology. That said, the next 2 episodes are almost entirely intervention, so hopefully we balance it out for you soon.
@@drandygalpin I'm gonna listen anyway! Such great content.
As an amateur exercise science nerd I like hearing about the elites. It helps me appreciate their accomplishments and adds a layer of understanding about what us mortals can achieve.
Don't get me wrong, I like hearing about them, just not as much!
What about fascia as the largest organ system? How does it compare to skeletal muscle?
Hello Dr. How would higher levels of VO2 max could affect my condition? I have a Bicuspid aortic valve. All of my cardiologists have told me that I need to stay away from high intensity cardiovascular activity because it can lead to early heart failure. I am a healthy 27-year-old and I need to keep checking up my condition every year. I scored a 97% on my stress test early this year, and I have been working my cardiovascular capacity for the past 6 months, but never got above 185 BPM.
How much of the total protein intake can come from plant-based sources?
Ok with the slow pace it if you feel you will burn our of content soon and go a bit off your tangent.
If diving deeper into nuances is your plan, will be here every week with a thumbs up.
I don't have time to watch
Can some summaries
How to gain muscle fast ??
@@tanveerpuri7447 Havent completed it myself.
Will re-replay with summary around tomorrow.
@@tanveerpuri7447 with that mindset you won't be making much muscle gain. Learn patience and do your own work.
for the strength training, can you rest for more than 5minutes?
What about the loss of ROM that some bodybuilders suffer because their muscles physically prevent the full movement? I would call that a negative effect of muscular overdevelopment.
That’s a silly fear based on myth
Please give the numbers in metric system and kg.
Fantastic
Do you recommend Crossfit as they have high cardio (VO2 max) & strength?
Also, if there's 'no upper limit to increasing strength & reducing ACM (All-Cause Mortality)', do powerlifters live the longest?
I recommend doing a high quality exercise program and you stick to. If that means CrossFit for you, then great.
No, they often have numerous other health problems (obesity, lack of cardiovascular health, etc.) that damage their long-term health.
Galpin says that there are plenty of "Global Movement Screening Tools" at 1:25:52. What are some specific examples of these screening tools? He mentions possibly putting them in the show notes, but I don't see any there...
The "Functional Movement Screen" is probably the most common. It's not without faults, but an easy starting point.
The intro looks like hubermans'! But awesome content nonetheless! Thanks Andy
Are eye muscles responsible for ptosis trainable to properly lift the eyelid?
Maybe a photo of person, to show an example of what you are talking about might help.
Great info
Great suggestion!
@@drandygalpin ✌️
@@drandygalpin more visual content in general would be helpful - relevant images, short video inserts etc
10:19 0n the east coast. Sacrificing some sleep tonight, lol
I hope it was worth it!
How would you define muscle groups? Seems like every source has a slightly different list.
Typically the anatomical definitions. The quads are 4 specific muscles, and thus a muscle group. The biceps are a group. The hamstrings are a group, etc.